Wednesday

 

Warmup/Mobility)

 

Shoulder circles

Band stretch: pecs, dip extension, lats

 

3 rounds, rest 20 secs between exercises:

10 sec hollow hold + 5 v-ups + 5 superman raises + 10 secs superman hold

10 beat swings

20 secs handstand hold against wall

 

WOD A) Alt. EMOM x 10 (5 rounds each):

1) 10-15 pushups – add weight if 15 BW is easy, goal is still 10-15 each round

2) 8-10 strict toes to bar or straight leg raises – at least 8 reps at your progression

 

WOD B) Complete 20 alt. rounds with a partner (10 rounds each):

 

5 ball slams 40/30lb

4 50’ shuttle sprints

5 ball slams

*Alternate once partner has completed last set of ball slams

***Crossover symmetry plyo post-wod***

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

GUEST PRICING

MEMBERSHIP HAS ITS PRIVILEGES

MEMBERS RATES

CrossFit 604 members enjoy a reduced price for purchasing private training sessions. Pay as little as $65 per hour!

󡤫

OLYMPIC LIFTING

Get private coaching to improve your lifting technique

󡤫

GYMNASTICS

Get private coaching to improve your gymnastics skills

󡤫

STRENGTH

Get private coaching to improve your strength

󡤫

MORE

There's nothing we can't tackle to help you get better!

PRIVATE TRAINING

MEMBERS PRICING